How to Use Coffee for a Better Day

Coffee is one of the best known drinks in the US and world, I don’t have to argue that (Mitchell et al., 2014). I recognize, to many, coffee is not just some drink, it’s part of a valuable routine. If that routine works for you, don’t let me disturb that.  However, coffee can influence our daily energy and sleep, which in turn impacts our mental health. 

If your interested, I have a few tips to share. 

Coffee and Caffeine Content 

I didn’t know when I first started drinking coffee, that light roast has more caffeine than dark roast. Or that 2 shots of expresso is only equivalent to 1/3 a cup of coffee in caffeine content (Mayo Clinic Staff, 2017). This knowledge makes a big difference when studying for a test. Maybe your not studying for tests or pulling all nighters any more.  Instead, maybe it’s a better nights sleep you want.  

It’s suggested not to drink coffee past 3 pm, that’s because it can take up to 16 hours for body to get rid of the caffeine (Clark & Landolt, 2017).  

Coffee and Sleep 

So maybe you think, “I can drink a cup before bed and fall asleep just fine.” 

Actually, coffee can negatively affect deep sleep. 

This means you might not be awake, but your body isn’t getting the rest it needs. (Clark & Landolt, 2017). So you get up the next morning and drink coffee to wake up from the lack of sleep it may be causing.  

Another Problem  

One hour after waking is the normal bodies natural highest cortisol level (Krieger et al., 1971). This means the thing coffee does to make you feel awake, is already at peak performance. 

Adding coffee at this time makes your body less sensitive to it, building a tolerance. This tolerance is why people come to be able to drink more and more cups. The recommended maximum is only 4 cups or 400mg (Mayo Clinic Staff, 2017). 

Coffee a Better Way 

The better time for a cup is early afternoon, such as right after lunch when otherwise you might get a food hangover anyways. Late morning to early afternoon is when you have dip in your cortisol level and a cup of coffee then is perfect. Depending upon your tolerance, many argue a 2 week break from coffee is all that is needed to reset. I do practice this, and this works for me, it’s called caffeine cycling. 

It helps to avoid sugar in coffee, for that makes you crash harder and gives a false sense of energy. Also, coffee tends to make things worse for those struggling with anxiety (Clark & Landolt, 2017; Veleber & Templer, 1984).

Maybe you don’t drink coffee for the buzz, but rather for the joy of a morning brew,  and that is just wonderful.  I hope this may help you use coffee just a bit better to jumpstart your day and live mentally healthy.



Veleber, D. M., & Templer, D. I. (1984). Effects of caffeine on anxiety and     depression. Journal of Abnormal Psychology, 93(1), 120. 

Clark, I., & Landolt, H. P. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep medicine reviews, 31, 70-78. 

Mayo Clinic Staff. (March 08, 2017). Retrieved from 

Mitchell, D. C., Knight, C. A., Hockenberry, J., Teplansky, R., & Hartman, T. J. (2014). Beverage caffeine intakes in the US. Food and Chemical Toxicology63, 136-142. 

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